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Free Health Assessment.

VITAMIN

FUNCTIONS

SOURCES

U.S. RDA

Thiamin (B₁)

Energy metabolism; nervous system function

Pork, dried beans and peas, milk, nuts, peanuts, whole-grain and enriched cereal products, vegetables, fruit

1.5 mg.

Riboflavin (B₂)

Energy metabolism; maintenance of eye tissue

Liver, meats, milk, cheese, dark green leafy vegetables

1.7 mg.

Niacin (B₃)

Energy metabolism; skin, nervous system, and digestive tract health

Milk, eggs, meat, poultry, fish, mushrooms, greens

20 mg.

Pyridoxine (B₆)

Amino acid and fatty acid metabolism; red blood cell production

Meats, legumes, vegetables, fruits, grains

2.0 mg.

Cyanocobalamin (B₁₂)

Cell synthesis; nervous system maintenance

Animal products, B12-enriched yeast

6.0 mcg.

Folacin

Cell synthesis

Vegetables, legumes, seeds

400 mcg.

Biotin

Energy metabolism

Widespread in foods

300 mcg.

Vitamin C

Collagen formation; amino acid metabolism; enhanced iron absorption; antioxidant

Citrus fruits, broccoli, brussel sprouts, greens, cabbage, cantaloupe, strawberries

60 mg.

Vitamin A

Vision; mucous membrane formation; bone and tooth growth

Dark green and deep orange vegetables and fruits (e.g. carrots, sweet potatoes, spinach), liver, fortified milk, cheese

5000 IU/
1 mg.

Vitamin D

Bone mineralization

Fortified milk, physiologic synthesis from sunlight

400 IU/
7.5 mcg.

Vitamin E

Antioxidant

Vegetable oils, margarine, salad dressings, shortenings, green leafy vegetables

30 IU/
10 mg.

Vitamin K

Blood clotting

Liver, green leafy vegetables, members of the cabbage family, milk

80 mcg.